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Side Crane or Crow Pose (Parsva Bakasana)
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- Come into a squat with the feet and knees together facing the left side of the mat
- Inhale the left arm to the ceiling then exhale the left outer upper arm to the outside of the right thigh
- Keeping the upper arm securely against the right upper thigh, place the hands on the floor shoulder distance apart and facing the front of the mat
- Make sure the wrist creases are parallel to each other and to the front border of the mat
- Extend the sternum away from the navel to shift forward so the elbows stack over the wrists
- Lift the heels towards the buttocks while rolling the heads of the upper arms back and up away from the floor
- The right outer thigh is perched upon the shelf of the left upper arm
- The right elbow pins into the midline but does not support the right hip
- Hold for 5-10 breaths and then either release the feet to the floor or open the legs into Eka Pada Koundynasana 1
- Repeat on the other side